Not All Sports Drinks Are Created Equal: How Electrolytes and Carbs Fuel Smarter Hydration
Imagine this: You’re 45 minutes into a long run or a tough strength training session. You feel your pace slipping. Your legs are getting heavy. You reach for your water bottle—because you know staying hydrated is important—but it doesn’t do much.
What if the problem isn’t your conditioning... but your fueling strategy?
At Zero Point One Physical Therapy in NoMad NYC, we work with active adults and athletes who train hard—and often hit frustrating plateaus they can’t quite explain. One of the most overlooked reasons? Poor hydration and under-fueling during sessions.
Here’s what the latest research tells us: hydration isn’t just about water. It’s about getting the right balance of fluids, electrolytes, and carbs to support performance, recovery, and long-term training adaptation.
The Science Behind Dual-Carb Hydration
A comprehensive review in Nutrients and additional findings from Tambalis et al. (2022) confirm that electrolyte drinks containing both glucose and fructose can significantly improve endurance—even in fasted or suboptimal fueling conditions.
Why does this work?
Glucose and fructose use different transporters in the gut, allowing for higher carb absorption rates.
This dual pathway reduces gut distress common with single-carb drinks.
The result: more fuel delivery, better energy maintenance, and longer time to exhaustion.
This holds true even when pre-exercise meals are lacking—a reality for many NYC professionals training early or between work blocks.
What Counts as Carbs? Simple Fuel Options from Your Kitchen
You don’t need engineered gels to fuel properly. Accessible carb sources include:
Liquid/semi-liquid carbs:
Table sugar (1 tbsp = ~12g carbs)
Honey or maple syrup (1 tbsp = ~17g)
Fruit juice (1 cup = ~25–30g)
Blended banana with water + pinch of salt
Solid carbs:
Banana (~27g carbs)
Medjool dates (2 = ~30g)
White bread or rice cake with jam
Fruit snacks or pretzels (simple sugar + sodium)
Pro Tip: Mix 8 oz water + 1 tbsp maple syrup + pinch of salt + lemon juice for a quick, natural hydration drink.
Dr. Stacy Sims' Viscosity-Based Hydration Strategy
Dr. Stacy Sims recommends a natural hydration formula: water + maple syrup + Himalayan salt. Her hypothesis? This combo increases fluid viscosity, which may enhance gut retention and absorption.
While research on viscosity specifically is emerging, the combination of dual carbs and sodium is supported by well-established evidence. The takeaway: this DIY option is not just practical—it's physiologically sound.
Try it pre-workout: 12–16 oz cold water + 1 tbsp maple syrup + pinch of Himalayan salt + lemon juice
What Electrolytes Actually Do—And Why Sodium Is the MVP
Electrolytes help regulate:
Fluid balance
Muscle contractions
Nerve signaling
Thermoregulation
Sodium is the most critical during training:
Facilitates fluid absorption via sodium-glucose transporters
Maintains extracellular fluid balance
Reduces the risk of hyponatremia (low blood sodium)
How much do you need?
For most athletes: 300–700 mg sodium/hour during training
Higher losses in heat or heavy sweaters may require more
Mainstream drinks often underdeliver here. Opt for brands like LMNT, Skratch Labs, or Precision Hydration.
When to Hydrate: Before, During, and After Training
🚰 Before Exercise
Drink 5–7 mL/kg bodyweight (~12–20 oz) 4 hours before training (ACSM guidelines)
If still dehydrated, add 3–5 mL/kg 2 hours before
Include 300–500 mg sodium + 15–25g carbs
Stacy Sims' mix is ideal here for early sessions or fasted training
⏱️ During Exercise
Not needed for sessions <40 min unless very hot/humid
For >40–60 min or high intensity:
Drink 13–27 oz/hour
Include 300–700 mg sodium/hour
Aim for 30–60g carbs/hour using dual-carb sources
📅 After Exercise
Rehydrate with 1.2–1.5 L/kg lost (~16–24 oz per lb lost)
Add sodium to support full plasma volume restoration
If training again the same day, act fast. Otherwise, replenish with meals and fluids throughout the day
Personalized Hydration Matters
Fluid needs vary by:
Sweat rate
Training type and duration
Environmental conditions
Individual tolerance
At Zero Point One, we help runners and active adults create personalized hydration strategies based on their physiology and training context. Tracking weight loss after workouts, recognizing salt loss signs, and understanding thirst cues are essential.
A one-size-fits-all plan doesn’t work. Personalized hydration is performance nutrition.
The Risk of Overhydration
More isn’t always better. Drinking too much water without enough sodium can cause hyponatremia, which impairs performance and can lead to serious health consequences.
Recreational athletes are especially vulnerable when they consume excessive water during long sessions or in hot weather without replacing sodium.
Our Perspective at Zero Point One
For runners, hydration isn’t just about replacing fluids—it’s about sustaining performance under fatigue.
We see how small changes in hydration strategy affect energy availability, movement quality, and recovery. The right mix of fluid, sodium, and carbs helps our patients maintain pace, reduce breakdown, and recover between sessions. It’s a foundational part of what we consider high-level performance care.
FAQ
Do I need to hydrate during every workout?
No. Under 60 minutes, water is fine. Over 60 minutes or higher intensity? Add sodium and carbs.
Is Dr. Stacy Sims' mix research-backed?
Yes. It supports dual-carb uptake, fluid absorption, and sodium retention—backed by physiology and hydration science.
Can I just drink Gatorade?
Most commercial sports drinks are low in sodium and too sweet. They’re okay in a pinch but not optimal for long or serious training.
How do I know if I’m drinking enough?
Weigh yourself pre- and post-session. A 2% loss = dehydration. Also watch for dark urine and sluggish energy.
What’s the best hydration drink for NYC athletes?
For high-demand training: Promix, Skratch, LMNT, Maurten, or Precision Hydration. DIY versions with salt + carbs also work well.
If you are sick of being in pain and want to regain your freedom to live your life to the fullest, let us help you.
Works Cited
Richter EA, Bilan PJ, Klip A. (2025). A Comprehensive View of Muscle Glucose Uptake: Regulation by Insulin, Contractile Activity and Exercise. Physiol Rev. Link
Cartee GD, et al. (2016). Exercise Promotes Healthy Aging of Skeletal Muscle. Cell Metab.
Bathgate KE, et al. (2018). Muscle Health in Monozygotic Twins with 30 Years of Exercise Disparity. Eur J Appl Physiol.
Dela F, et al. (1992). Training Effects on Glucose Uptake in Human Muscle. Am J Physiol.
Zero Point One Physical Therapy | Out-of-Network Physical Therapy in NoMad NYC
Helping you move beyond limitations with progressive, strength-forward care.